• Tips to Strengthen Weak Ankles

    by Dr. LaMour
    on Dec 2nd, 2015

Do you have a tendency to roll your ankles while walking or during exercise or athletic activity? Have you experienced an ankle injury in the past and feel like your ankle never fully recovered?

During almost any athletic movement – whether walking, running, or jumping – your ankle and the muscles surrounding it are put under a great deal of stress. If the ankle musculature isn’t strong enough, the amount of stress or force that can be withstood is decreased, while the likelihood of injury is increased. Having weak ankles not only increases your risk for injuries like ankle sprains and strains, it can also increase the likelihood for developing chronic conditions like shin splints and Achilles tendonitis. Fortunately, there are lots of ways that you can develop strength in your ankles to help you recover from previous ankle injury and prevent future ones.

Strength & balance exercises for weak ankles

If you’re recovering from an ankle injury, ankle strengthening exercises should only be performed once your doctor has told you that you can bear weight on the ankle without discomfort, and once your range of motion is almost back to normal. While there are several types of ankle strengthening exercises, most can be classified as either isometric exercises – where the ankle is in a fixed position, or isotonic – which involve using your ankle’s range of motion. You should also incorporate exercises that challenge and increase your ability to balance. Balancing exercise improves proprioception, which is the body’s ability to know where it is in time and space.

The following exercises are good for increasing ankle strength and balance:

Once your ankle is strong enough, you can try adding on the following lateral exercises to improve proprioception.

Footwear for weak ankles

The key to finding shoes that are good for weak ankles is choosing a shoe that helps distribute your body weight evenly across the sole of your feet. Instead of high heels or unsupportive flats, look for flat-soled shoes with good arch support. Ankle supports or braces can also help support weak ankles. Custom insoles may also help provide additional support and prevent rolling of the ankle.

If you’ve got weak ankles or need advice on preventing future ankle injuries, contact us today for an appointment. We can help develop a training plan and recommend footwear that will provide your ankles with adequate support and reduce your risk of injury.

Original Source: http://www.drjefflamour.com/heel-pain/tips-to-strengthen-weak-ankles/

Author Dr. LaMour

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